Train heavy anywhere ...
WOD
Clean X 2 X 5 @ 75%
MAX Deadlift
3 Rounds
1 min Ground to Overhead (135/95)
rest 2 min
"Ground to overhead"can be - snatch, clean and jerk, power clean to push press etc ...)
*Due to the above average forecast temperatures and humidex advisory this week workouts will be weightlifting based with very short met-con components* Be sure to stay hydrated!
2 comments:
Post WOD fuel WOMEN:
Above 16% - 30g PRO; 10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO
Post WOD fuel MEN:
Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g PRO; 40g CHO
% = body fat
Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.
(PRO - protein; CHO - carbohydrate)
Examples of CHO @ ~10g:
approx 2 oz sweet potato, yams, squash
Thank fuck.
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